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Workout Of The Day

Monday
Back Squat (Weight)
Spend 8 minutes building up to heavy 3 from last week and then take 5 sets to build to today's heavy 2. Rest 2 minutes between sets
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Gymnastics
5 sets
*3-5 kickups + hold + slow and controlled descent
*3-5 pike holds + slow and controlled descent
*3-5 strict press with a 5-10 second OH Hold
Tuesday
Bench Press (Weight)
Spend 6 minutes building up to heavy 3 from last week and then take 5 sets to build to today's heavy 2 going every 2:30.

Super Set with 12-14 Band Face Pulls
Metcon (AMRAP - Reps)
EMOM x 4 rounds
DU
RKBS
WBS
Rest
*Score total number of WBS
Accessory Work
2-3 rounds
10 Curls
10 Bent over Rows
10 Skull Crushers
Wednesday
Snatch Drills
Metcon (3 Rounds for reps)
16-14-12
Cals of choice
Hang P.C. or Hang Snatch

@10 minute mark
16-14-12
Cals of choice
Front Squat

@20 minute mark
16-14-12
Cals of choice
Push Press
Stretching
At some point during the day complete:
60 second in each position
*Back Stretch
*Knee 2 Chest L/R
*Child Pose
*Sit & Reach L/R
Thursday
Deadlift (Weight)
Spend 8 minutes building up to heavy 3 from last week and then take 5 sets to build to today's heavy 2. Rest 2 minutes between sets

Super Set: 10-12 Lat Raises
Gymnastics
Spend 6 minutes working on:
1) Kipping
2) Strict
3) C2B
4)Muscle Ups
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 minuts
8 Burpee Pull-ups
16 Front Rack Lunges
Friday
Shoulder Press (Weight)
Spend 6 minutes building up to heavy 3 from last week and then take 5 sets to build to today's heavy 2 lifting every 2:30.

Super Set: 10-12 Curls
Metcon (Time)
Teams of 2
Complete full round and then switch
5 Rounds
12 TTB
8/6 EBC
4 Squat Cleans
Stretching
At some point during the day complete:
60 seconds in each position
Chest stretch L/R
Pigeon L/R
Child Pose with Tricep Stretch
Wall Hinge
Saturday
Metcon (AMRAP - Rounds and Reps)
35 minutes to get as far as possible:

80 Back Squats
600m MB Wave Run
40 Push Jerks/Press
20 BBJO
-Into-
80 Front Squats
600m MB Wave Run
40 Push Jerks/Press
20 BBJO
-Into-
160 Air Squats
600m MB Wave Run
40 Push Jerks/Press
20 BBJO

Go in reverse order starting with 20 BBJO if you finish before the 35 minute mark
*Wave Run- Partner 1 runs 200m + Both partners run 200m + Partner 2 runs 200m
No WOD available